Wednesday, December 20

Week 13 Day 3

Today’s focus: Full range of motion on the pull ups.

Minutes 0-3:              Get you heart rate up (aka warm up)

Minutes 7:                 Mobilize today’s primary muscles (leg, upper back, shoulder)

Minutes 10:               Warm up to 45% of your one rep max BACK SQUAT

https://www.youtube.com/watch?v=ultWZbUMPL8

Minutes 30:               5 sets of 4 reps at 45% every 4:00. Focus on speed and power upwards.

Minutes 34:               Warm up to 85% of one rep max PULL UP

https://www.youtube.com/watch?v=aAggnpPyR6E

Minutes 47:               5 sets of 4 reps at 85% every 2:30

Minutes 51:               Warm up to 60% of one rep max SHOULDER PRESS

https://www.youtube.com/watch?v=xe19t2_6yis

Minutes 57:               3 sets of 12 reps at 60% every 2:00

Leave the gym

Jordan Eldridge